What to do if you get bloating after eating whole grains while working out

Ms. Li, a reader from Heilongjiang, asked: I heard that eating whole grains is good for my health, so I started to replace white rice with sweet potato and multigrain porridge. But after eating, I feel bloated and not particularly comfortable. What's going on? Is there any way to improve it?

Zheng Dongming, Department of Nutrition, Fourth Affiliated Hospital of Harbin Medical University, answered: Compared with rice and white flour, whole grains have lower carbohydrate content and higher dietary fiber content than refined grains. Therefore, if you suddenly eat a large amount of whole grains, your gastrointestinal tract will be slightly uncomfortable, thus Causes abdominal distension and excessive gas production.

In this case, you should first eat whole grains gradually, that is, eat a small amount at the beginning, such as 1/10 of the staple food, and then slowly increase the amount to give your digestive system time to adapt. Secondly, when cooking whole grains at the beginning, they should be as "soft" as possible to reduce the stimulation of the intestinal tract by dietary fiber. Finally, it is best not to concentrate on eating one type of food rich in dietary fiber. Instead, eat a variety of whole grains in rotation, such as red beans, oats, millet, purple rice, etc.

It needs to be emphasized that the essence of eating staple food lies in the combination of thickness and thickness. Eating less whole grains will not achieve various health effects such as preventing chronic diseases. However, whole grains contain a lot of dietary fiber and phytic acid. Long-term consumption of large amounts will affect the body's absorption of minerals such as calcium and iron, and will also reduce the body's immunity. It is more appropriate for healthy adults to eat 1/3 of the total staple food every day. Due to weakened gastrointestinal function in the elderly, eating too much whole grains will cause bloating. It is appropriate to eat half the amount of whole grains as an adult. In addition, you should drink more water when eating whole grains, because the dietary fiber in them requires sufficient water to ensure normal digestion.